Vegan marathon meal plan - race day

In order to have enough energy for the race and to support your muscles through recovery after, it's important to fuel correctly before start time, during the race and once you cross the finish line. It's crucial to stay hydrated, too. To find out more, read our guide on what to eat after a run.

Check out the London Marathon's training and meal plans. Want to run the 2026 TCS London Marathon? Head to the TCS London Marathon website to find out everything you need to know about the ballot.

This is day seven of our week-long vegan marathon meal plan. Below, you'll find suggestions what to eat and how much training you should do. For a full 16 week plan, have a look at the London Marathon's training programme.

Sunday training:

Gentle stretching

Sunday nutrition:

The big day is here. Breakfast provides the final opportunity to top up fuel stores ahead of the race.

The most important thing is to stick to your plan here, selecting a breakfast you have eaten before and are comfortable with. If you are travelling for the race, remember to plan ahead and choose an option that will be available in the hotel – or take it with you.

Often the biggest mistake here is trying to eat too much the day before and feeling uncomfortable on the morning of the race. Remember your increased carbohydrate intake over the last few days will have been stored as fuel, so you will be ready to race.

Post-race, the priority is to refuel. A drink is a great option to provide some carbohydrate, water and some protein too, which will kick-start the repair process. This is then followed up with the meals, which can also be a treat to share with friends and family who have supported you.

Breakfast
Nuts & seeds granola

Remember, it's important to choose a breakfast that you have tried before a race in the past and works well for you.

Snack (during the race)

Water and easily digested carbohydrates from sports drinks, gels or vegan jellied sweets are best – aim for something each hour.

Post-race recovery snack (within 30 mins)
Strawberry smoothie

Blitz together strawberries, banana and orange juice to drink post-race for a hydrating hit of energy, without overloading your stomach with rich foods.

Post-race recovery meal/Lunch
Vegan burritos

You can make these vegan burritos, using black beans and rice, ahead so you've got a satisfying post-run lunch ready.

Dinner
Vegan shepherd's pie

A favourite for a reason, serve up a heart portion of vegan shepherd's pie made with potatoes, peas, chickpeas and root veggies for dinner.

Evening snack (optional)
Vegan chocolate brownies

Nothing quite hits the spot after a long run like a vegan chocolate brownie. A treat well deserved after competing your marathon!

Go back to the week-long vegan marathon meal plan.

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Not vegan? Try our basic, vegetarian and gluten-free marathon meal plans.

Paula Radcliffe's top diet tip if you're training for a marathon

"Consume plenty of protein as well as carbs," says Paula. "You're going to need to tweak your diet and pay more attention to carbohydrate and protein because you're building muscle and breaking it down. People always think about the carbs and don't think so much about the protein side of it." See all of Paula's tips for success.

How to stay hydrated on a run

Want to know why your body needs to be hydrated during a long run or marathon, how often you should drink, which drinks to enjoy and if you should be taking electrolytes? Read our expert guide on staying hydrated on your run. Your hydration strategy should replace any water and electrolytes that have been lost through sweat. Make sure you start your race or long run fully hydrated – drinking approximately 500ml of fluid two hours before allows any excess to be passed as urine before you start.

How does Mo Farah stay hydrated on a run?

"Water obviously is the most natural thing you can have, but it leaves your body too quickly, and there are isotonic drinks that are better for you."

Like fluid, electrolytes are lost in sweat and may need to be replaced. You can top up your electrolyte levels with sports drinks and gels, which are an easy way to absorb and retain fluid during heavier sweat losses. Check out our review of the best electrolytes.

Deputy health editor's tips for using this plan

• You could whizz up a filling peanut butter smoothie with bananas and oats for your post-race snack.
• Batch cook kidney bean chilli so you don't have to cook on the day of your marathon.
• These sweet potato brownies are another strong choice for your dessert.

Find more expert advice and answers to your training questions in our marathon hub.

James Collins is recognised as a leading Performance Nutritionist through his work with Olympic and professional sport. Over the last decade he has worked with Arsenal FC, the England and France national football teams and Team GB. He has a private practice in Harley Street where he sees business executives, performing artists and clients from all walks of life. He is the author of The Energy Plan, which focuses on the key principles of fuelling for fitness.

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.